12.4.17 - Monday | CrossFit 312

12.4.17 – Monday

NEWS

Reminder – Mark your calendars for the following CF 312 events!

12/16 – 12 Days of Christmas WOD (sign up for a heat in Zen Planner now)
12/16, 5-8 p.m. – CF 312 Holiday Party @ Green Street Local

101

SKILL/STRENGTH
Push and Split Jerk Technique, then…
Take 10min to build to a heavy Push Press + Split Jerk

METCON
3RFT:
30 Double Unders
15 CTB Pull Ups
10 Push Jerk (135/95)
5 Burpee Pull-ups

CROSSFIT

SKILL/STRENGTH
A. Take 10min to build to a heavy Push Press + Split Jerk
B. EMOMx12
M1: 5 DB Push Press @10X2
M2: 1 Muscle-Ups + 5 Dips

METCON
3RFT:
50 Double Unders
15 CTB Pull Ups
10 Push Jerk (135/95)

 

 

CrossFit 312 - Author

CrossFit 312 is one of the premier CrossFit gyms in the Chicago metro area. Our all inclusive programming begins with the belief in fitness and is designed for universal scalability.